Monday, March 28, 2011

Fire 'em up, get 'em hot!

So from the reports I received from last week, it seems like many people did not hit their previous marks with Death-By-10-Meters. No big deal.. all that means is that we need to focus more on our training. Specifically the conditioning. We do a bit of strength development in class, and then I leave it up to you guys to address your conditioning in the assigned workouts. Those are all up to you. The coaches have no bearing on those. We don't watch you and we don't collect your performance numbers. Those are completely at your discretion and desire.

If you want performance improvements, then you need to address that directly. It's not going to just magically happen, as we have all learned by now, I'm sure. You all do great work, now you just need to do that great work, QUICKER and with more gusto. You must push yourselves.

When there is running assigned, it is usually short SPRINTS or longer RUNS.... NOT JOGS. Here's a pointer: you should not be able to talk through those workouts. If you can talk, then you are moving too slowly and need to pick it up. Good trainers will often talk to their athletes not for an answer but to gauge their intensity. If the athlete responds collected and coherently, then they need to pick up the tempo, if the athlete can't put words together without gasping, it's a good sign. If the athlete is a walking mess and can't do anything right, then they throttle back.. You can gauge yourselves and each other in that same fashion... But be honest. You have only to benefit from it.

Without further adieus(sp?):

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Similar to TABATA. Complete stop/rest on the 10 second rest period, so just stand still. If you have an iphone, you can download a free HIIT timer. A stopwatch will work too.

Choose ONE and ONLY ONE sport.
Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

2. Put 2 cones 10 meters apart. Get your abmats out and dust thme off.

60 situps
60 Meter sprint
10 Burpees

50 back extensions (use abmat, put the "R" upside down on your bellybutton)
50 Meter Sprint
10 Burpees

40 Situps
40 Meter Sprint
10 Burpees

30 Back extension
30 Meter Sprint
10 Burpees

20 Situps
20 Meter Sprint
10 Burpees

10 Back extensions
10 Meter Sprint
10 Burpees


I hate Gluten. It messes me up pretty nicely. Makes me swell up and fall asleep very quickly, but not in a good way.

It would be in your best interest to learn to hate gluten too. At least for a few weeks to see if you feel better without it. Sometimes we get used to feeling a certain way and don't realize that we can feel much better.

Gluten and Psoriasis

wheat breeding (artificail selection) and prevalence of celiac disease.

Bread ain't what it used to be...

Monday, March 21, 2011



So as spring approaches tons of various little races come up. A lot of them are actually quite fun and don't involve too much running. They can also be done in groups. They're usually in the mud too. There's one called "tough mudder".. heard that's fun.

The point is that the training we do would prepare you all for that style of event and it would give you something exciting to train for. Let me know if you guys do sign up for that. If enough people sign up, I'll tilt the training with a little more specificity for that. But, pretty much, the training we already do will put you in the running very confidently. I'd love to see all of you on the starting lines with your BHIP shirt on and then covered in mud and sweat at the finish lines. Jus' Sayin'.

Here's a few:

Jump rope barefoot for 10 minutes or jumping jacks barefoot.

Death By Pushups

Rest 3 minutes

3 minute max squats
3 minute max situps
3 minute max superman-banana

rest 2 minutes

2 minute max squats
2 minute max situps
2 minute max superman-banana



- bench dips (use a chair or a ledge, whatever you like)
- overhead squats (use pvc, broom stick, body bar, etc.) ACTIVE SHOULDERS!
Try using an open grip to keep yourself from "tearing" the bar apart.


Tuesday, March 15, 2011

Your gut is leaky..

** Update: Saurkraut and cabbage will help alleviate some of the short-term GI tract issues brought on by some of the "foods" we eat.

Wonder what causes a lot of immune system disorder? It may not be a disorder, it may just be the immune system doing it's job. Here's some info about leaky gut, or intestinal permeability for you science buffs.

Celiac Disease Insights: Clues to Solving Autoimmunity

Why Red Beans And Rice Can Be Nauseating

"Leaky Gut"

This one os great, I've posted it before:
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)

Also, google any issue you want along with the word "hyperinsulemia" and see if there's a connection..

Saturday, March 12, 2011

more than ready

So another natural disaster has struck and everyone acts so surprised and victimized. Natural disasters have and will continue to happen and they will always be devastating, especially and we develop our habitats more and more with structures to cram more people into closer quarters. The devastation compounds. The important part is to be ready to deal with whatever is thrown at you. Just like the workouts. You never know what the workouts are going to be but you're ready to do the work and you're ready to do well. Even more important, you're even ready to help somebody else out if need be. That's called being a valuable member of society. Keep your value high, otherwise no one will need you.

A few more workouts:


For Time:
- Walking Lunges
- Pushups

For Time:
- double-unders/jumping jacks
- Situps


Thursday, March 10, 2011

It's not the cops fault you were speeding.

We're not trying to eliminate insulin. We're trying to manage it and keep it at constant, natural, levels. We don't want our hormones spiking unnaturally. That's an indication to your body of a crisis; like a fight-or-flight or a famine. Insulin is not bad, it is merely reacting to our consumption of high-glycemic food. It's doing its job. It's like a cop that has to deal with more criminals or speeders. Eventually, if crime or speeding doesn't stop, the department will hire more cops to deal with it. The more cops, the more crime has to grow to maintain it's presence and as such so do the cops. Eventually, we'll run out of cops to keep the peace and crime will spread. Things will spiral out of control quickly. It's a vicious cycle that must break somewhere.

Here's some fun reading:

The western diet and lifestyle and diseases of civilization

Are Carbs More Addictive Than Cocaine?

Insulin sensitivity regulates cholesterol metabolism to a greater extent than obesity: lessons from the METSIM Study

When Exercise Is Too Much of a Good Thing

Post thoughts..

Monday, March 7, 2011


Don't have much to yap about today. Hope everyone is enjoying themselves and getting ready for spring/summer. It's going to be fun.

Also, hopefully many of you are planning on coming to the warrior workout this coming Saturday. Check the flyer for details.


Even though I know that most people aren't doing the running workouts,

3 rounds: run, swim, bike, or row

7 Minutes ON
3 Minutes recovery/OFF

Maximal efforts, stay consistant


3 minute Squat sit (ass-to-ankles)

10 Push-ups
*30 seconds down (chest-to-deck)
*30 seconds up
*Recover as needed (30sec - 1 min)

3 rounds:
30 hollow rocks
30 supermans


Gluten SUCKS